Overview

Students at advanced level yoga; who are comfortable with arm balance yoga poses, and need some creative yoga poses to make their practice challenging; then yoga teachers can introduce the practice of Baby Crow Pose (Bala Kakasana) as part of a yoga sequence for arm balance.

Bala Kakasana (Baby Crow Pose) unlike other arm balance yoga poses; is the smallest arm balance yoga pose as the body is close to the floor. Since this is an arm balancing pose that requires proximity to the floor; it is a challenging position that needs one to work on shoulder strength while engaging the core muscles. It is creative; as the body while close to the floor is kept light, creating a deep sense of satisfaction.

For students to understand the need for strong shoulders and core muscles, yoga teachers can introduce the given yoga sequence before introducing them to Baby Crow Pose Sequence:

Bala Kakasana or Baby Crow Pose, requires strong arms and shoulders and the efficient use of the core muscles. Hence practicing the sequence for Crow Pose and Crane Pose is a must. One can modify the sequence as per requirement.
Soon after practicing the earlier sequence related to Crow Pose and Crane Pose, come to stand in Tadasana taking a few breaths. https://www.tummee.com/yoga-sequences/crow-pose-and-crane-pose-peak-poses-yoga-sequence

A. Begin this sequence to stand at the far end of the mat (short end), and placing the elbows on the floor close to your leg, while bending, take the legs behind you to stand in this prone pose - Catur Svanasana or Dolphin Pose.

B. This pose is to open the shoulders and the arms while using the diaphragm to the maximum. Remain here stretching the hamstrings and the chest.

C. Go deeper towards the floor while exhaling and when inhaling loosen the lower back and look up. While looking down, press the chest with exhalation.

D. Remain here for about 8 breaths, watching the movement of the spine with each breath.

B. Placing your palms close to your feet, press the chest towards the thighs, flexing your hips. Inhaling, raise your neck up gazing in front. Feel the stretch at the shoulders and the neck here, and open the thoracic area, stretching the throat to the maximum.

A. From the deep stretch of the hamstrings and the neck in Urdhva Uttanasana, release to sit back in Malasana or Garland pose for about 3 breaths, to release the stretch at the hips.

B. From this variation of Malasana, come forward and rest the elbows on the floor, balancing your body on your toes, while coming almost parallel to the floor with your face and chest. Remain here for about 2 breaths.

C. While here feel the compression around the chest and the upper abdomen and go slow and deep with the breathing, as this will prepare the body to become light and yet strong.

A. From the variation of Malasana, with ELBOWS on the floor, bring the knees to be placed over the upper arms, resting them comfortably, while adjusting the distance of the palms if required.

B. While resting the knees over the upper arms, close to the armpits, exhale completely. Push the belly in and squeeze the shoulders to get hold of the knees and the chest to give support to the upper body.

C. Release and come to sit back in Malasana with Bent ELBOWS, and relax. Repeat this for about 4 times in a DYNAMIC way, moving the hips up and down.

D. Let the flow of breathing happen in a natural way, while ensuring the breathing is in control and one is aware of the breath.

E. Once ready, the body will feel light and loose. This is when you know you are ready for Bala Kakasana.

F. While resting the knees, slowly push the body along with the face forward and downwards, and lift the feet off the floor to go into Baby Crow Pose. Adjusting the arms or the palms now is a big NO...just be the way you are and watch the body feeling heavy on the arms and the shoulders. This feeling is normal, that one would topple over and fall flat on the face.

G. If that happens, just lift chest slowly up, and stay in control. If this further troubles you, then placing a cushion just below the face is a good safety alternative.

H. Once the feet is off the floor, remain in balance for about 2-3 breaths. Slowly exhale and come to rest in Malasana or Garland pose. Repeat to go for the second time and if required go back to the DYNAMIC way with the flow, to gain more confidence.

I. Lift the feet off the floor and watch how smooth the body go up and down, and then how light the body feels. The stretch that happens is more towards the pinching sensation around the upper arms and the tightness around the chest and the shoulders. This will become secondary with practice and the focus will slowly move towards the THIRD EYE. A great posture to feel confident and satisfied with oneself.

AS MOST OF THE DAY TO DAY TENSIONS ARE ALL BLOCKED AT THE LOWER BACK AND THE NECK, THIS POSE IS, IN ALL A GREAT WAY TO RELIEVE THIS TENSION. HENCE ONE CAN PRACTICE THIS POSE, EVEN WITHOUT WARMING UP THE BODY, TO JUST FEEL POSITIVE AND ENERGETIC.

A. Release from the practice, a come to bring the body on the floor to rest and relax.

B. Exhale and bring the feet close to each other placing the knees on the floor, stretch the arms out in front of you, while placing the chest and the chin on the floor to go into Uttana Shishosana or Puppy Dog Pose.

C. Rest here completely and relax the spine and the shoulders, while breathing slow yet deep.

D. Placing the chest and the chin down while looking up, is a good way to release the tensions around the neck and the upper shoulders.

E. Stay here in Puppy Dog Pose for about 10 breaths or more, while raising the lower back upwards , ensuring the belly is pulled in.